Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10M Samson Stretch
10M Forward Scoops
10 Beat Swings
2 Slow and Lows
60 Jumping Jacks
Strength
Thor’s Routine Modified:
3 Rounds for Time:
100M KB Farmers Carry (70’s/53’s)
40 Sec Hang
10M Handstand Walk or Your Version of HS Work
12 DB Calf Raises (65’s/45’s)
12 DB Shoulder Shrugs (65’s/45’s)
12 Rubberband Finger Pulses
Metcon (Time)
4 Rounds for time:
10 Deadlifts (185/125)
2 Burpees Over Bar
20 Single Arm KB Snatches (44/35)
5 Strict Pull Ups
